VO2 Max - 4x4 (40/20)

• Cycling
• 58mTime
• 61Stress
• 0.79Intensity
• 110Popularity

About this workout

This 4x4 VO2 max workout features intense efforts of 40 seconds at 115% FTP, perfect for pushing your aerobic ceiling and preparing for those steep climbs or race kicks. Ideal for boosting endurance and power for competitive group rides, it strikes a balance between challenge and efficiency.

Workout structure

• 10 min @ 40-75% (40-75w)
• 3X
  • 30 sec @ 105% (105w) 105 rpm
  • Rest 30 sec @ 65% (65w) 85 rpm
• Rest 2 min @ 50% (50w) 85 rpm
• 2X
  • 10 sec @ 150% (150w) 110 rpm
  • Rest 50 sec @ 65% (65w) 85 rpm
• 3 min @ 50% (50w) 85 rpm
• 4X
  • 40 sec @ 115% (115w) 100 rpm
  • Rest 20 sec @ 65% (65w) 85 rpm
• 4 min @ 50% (50w) 85 rpm
• 4X
  • 40 sec @ 115% (115w) 100 rpm
  • Rest 20 sec @ 65% (65w) 85 rpm
• 4 min @ 50% (50w) 85 rpm
• 4X
  • 40 sec @ 115% (115w) 100 rpm
  • Rest 20 sec @ 65% (65w) 85 rpm
• 4 min @ 50% (50w) 85 rpm
• 4X
  • 40 sec @ 115% (115w) 100 rpm
  • Rest 20 sec @ 65% (65w) 85 rpm
• 10 min @ 75-40% (75-40w)